If you’re juggling a 9-to-5 job and numerous responsibilities, it’s crucial to assess your fitness goals and approach realistically. Often, setting overly ambitious targets can undermine your consistency, health, and overall results. Over my 16 years of coaching, I’ve primarily worked with regular individuals who simply want to look and feel good. Their aspirations generally revolve around achieving an aesthetically pleasing physique and better well-being.
For most of these individuals, the desire to lift massive weights or follow intricate training regimens is secondary. What matters more is steady progress and pain-free training. Striving for both simultaneously can be overwhelming and counterproductive. This issue often stems from adopting programs that are too advanced or time-consuming, suitable for individuals with more flexible schedules and fewer obligations. Those over 35, especially, need to prioritize fitness, health, and longevity over intricate training protocols.
Here are five essential rules to guide a sustainable fitness journey:
Rule 1: Train Mobility and Flexibility Daily
Prioritize maintaining a full range of motion through regular mobility exercises. Even a few minutes dedicated to joint and muscle tissue flexibility can prevent pain and enhance overall well-being.
Rule 2: Lift Every Other Day
To ensure consistency, avoid consecutive days of lifting. Embrace a schedule of lifting every other day, averaging 3.5 workouts per week. This approach simplifies tracking and reduces the risk of inconsistency and missed sessions.
Rule 3: Do Cardio Every Third Workout
Incorporate cardiorespiratory training into your routine. Cardio complements strength training, contributing to better muscular endurance, cardiovascular health, and body composition. Engage in steady-state cardio or interval work after every two lifting sessions.
Rule 4: Focus on What Feels Good, Practice What You Suck At
Listen to your body and adjust your training based on how you feel. Prioritize exercises that align with your body’s needs and preferences. While focusing on comfortable patterns, also work on areas where you struggle, enhancing overall fitness without causing harm.
Rule 5: Understand Your Body and Body Type
Recognize your body’s unique characteristics and how they influence exercise effectiveness. Tailor your workouts to suit your body type, choosing exercises and variations that align with your physical attributes. A program that considers your anthropometry and leverages can enhance your training experience and results.
Ultimately, the key is to approach your fitness journey with a holistic perspective that prioritizes health, consistency, and individual needs. By adhering to these rules, you can build a sustainable routine that promotes long-term well-being and progress.